One-Pan Mediterranean Chicken & Veggie Orzo (30-Minute, Family-Friendly!)
As a pediatric registered dietitian and mom of three, I’m all about dinners that feel comforting and doable on a Tuesday night, but still bring colour, flavour, and balance to the table. This one-pan Mediterranean chicken and veggie orzo checks every box: juicy chicken, tender orzo, and bright toppings kids can add themselves.
If you’re currently navigating cautious eating, my Ultimate Guide to Picky Eating pairs beautifully with the “toppings bar” approach here. And if you want ongoing, judgment-free support with real-life strategies from me, join my Nourished Families Network, which is a membership for parents who want feeding to feel easier.
Oh! And if your crew loves build-your-own bowls, bookmark these Easy Air Fryer Salmon Bowls for later this week.
Why this recipe works (for families & picky eaters)
This dish is weeknight gold. Everything cooks in one pan, which means flavour builds as you go and cleanup stays simple. The orzo turns silky in broth, the chicken brings staying power, and the toppings (tomatoes, olives, feta, tzatziki) add that fresh, tangy flavour.
I also love that it’s “deconstructable” too – plain orzo with a few chicken pieces for one child, the full Greek-style bowl for another. Pasta of any kind is usually a win for most kids, so you can customize the other ingredients as you wish!
In a nutshell:
- Fast & one-pan: About 30 minutes, minimal dishes.
- Balanced & satisfying: Protein + veggies + orzo for steady energy.
- Flexible: Use cooked or raw chicken, or swap in chickpeas.
- Picky-eater-friendly: A toppings bar encourages low-pressure exploring.
Ingredients (what you’ll need)
Spice Mix
- Garlic powder
- Dried oregano
- Dried thyme
- Dried basil
- Salt
- Black pepper
Orzo Base
- Shredded rotisserie or leftover cooked chicken
- Extra-virgin olive oil
- Yellow onion, diced
- Red bell pepper, thinly sliced
- Garlic, minced
- Dried orzo
- Chicken broth or water
- Lemon juice
- Lemon zest (optional)
Toppings (Recommended)
- Grape or fresh tomatoes, sliced or diced
- Black olives, sliced
- Feta, crumbled
- Store-bought tzatziki
Step-by-step: how to make it
- Mix spices: In a small bowl, combine garlic powder, 1 tsp oregano, thyme, basil, salt, and pepper.
- Sauté veggies: Heat olive oil in a large deep skillet or Dutch oven over medium-high. Add onion, red pepper, and garlic; cook until softened, ~5 minutes.
- Toast & layer: Stir in orzo, chicken, the spice mix, and the remaining 1 tsp oregano; sauté 1 minute.
- Simmer: Add broth/water. Bring to a boil; reduce heat and simmer ~10 minutes, stirring occasionally. Partially cover and cook 3–5 minutes more, until orzo is tender. Add small splashes of liquid if needed.
- Finish: Stir in lemon juice and zest (if using). Taste and adjust seasoning.
- Serve: Top with (or set out) tomatoes, olives, feta, and tzatziki for DIY bowls.
Using raw chicken instead: Dice ~14 oz (400 g) chicken. Sauté in the oil first until cooked through; remove. Proceed with Step 2, then add the cooked chicken back in Step 3.
Dietary Notes & Ingredient Swaps
As a dietitian (and a busy mom!), I always want my recipes to work for your family.
If you need this gluten-free, just grab a GF orzo and add a little extra liquid if it starts to dry out.
Dairy-free? Skip the feta and tzatziki or use your go-to alternatives.
Vegetarian or vegan is easy — swap in a can of chickpeas and you’re good to go. And if you’re watching sodium, choose a low-sodium broth and season at the very end, since olives and feta already bring lots of flavour.
A quick spotlight: rotisserie chicken makes this a true weeknight win, and orzo gives you that cozy, creamy texture without babysitting a pot. Lemon brightens everything up. Want extra veggies? Toss in a couple handfuls of spinach in the last minute so it wilts perfectly.
Make it your own — you really can’t mess this one up.
Picky-eater tips (from a pediatric dietitian & mom)
Over the years—both in clinic and with my own kids—I’ve seen how small, consistent changes build confidence with food. With this recipe, choice is your best friend. Put toppings in little bowls and invite your child to choose one to add today; even a single baby tomato counts. Keep a familiar “safe” option on the plate (plain orzo, a few chicken pieces, or cucumber slices on the side). Stay neutral in your language and stay curious: “What would make this yummier for you next time?”
For more step-by-step strategies grounded in autonomy and trust, explore my Ultimate Guide to Picky Eating. If you want low-effort, kid-tested meals to rotate in, save my 20 Recipes for Picky Eaters.
Make-ahead, storage & lunchbox tips
You can absolutely get ahead: chop the onion and pepper and mix the spices up to three days in advance. If you’re starting with raw chicken, cube it the night before and keep it chilled until cooking.
Leftovers keep well in the fridge for 3–4 days. Orzo continues to absorb liquid as it sits, so when reheating, add a splash of broth or water. The freezer works in a pinch (up to 1–2 months), though the texture is best fresh; thaw in the fridge and loosen with liquid as you warm it. For thermos lunches, pre-warm the thermos with hot water, then pack the orzo hot and tuck toppings into small containers so kids can DIY at school.
For more lunch inspiration, see Healthy School Lunches for Teenagers and Bento-Box Lunch Ideas.
FAQs + Troubleshooting
Can I start with raw chicken?
Yes! Just sauté diced chicken until cooked through, remove it, then carry on with the veggies and orzo. Add the chicken back in before simmering.
What if the orzo is still firm when the liquid’s gone?
Totally normal. Orzo can drink up liquid fast. Keep the heat low, add small splashes of broth or water, stir gently, and check again in a minute.
It tastes a bit salty or tangy — what now?
Stir in a drizzle of olive oil or a spoonful of plain yogurt (if you use dairy). It softens everything out.
How can I make this vegetarian or dairy-free?
Swap the chicken for canned chickpeas. Skip the feta/tzatziki or use dairy-free versions.
Can I add more veggies?
Yes — toss in a handful or two of baby spinach in the last minute. It wilts perfectly and blends right in.
Cooking for a crowd?
Double the recipe in a Dutch oven. Add liquid gradually and keep an eye on the orzo so it stays tender, not mushy.
Is this good for meal prep?
Definitely. Portion it out, keep toppings separate, and add a little fresh lemon after reheating to brighten it back up.
Can kids help?
Yes! Little ones can wash tomatoes, tear spinach, measure spices, and sprinkle feta. It builds confidence and gets them excited to eat.
More family-friendly recipes & resources
Here are more of my quick, family-tested dinner recipes:
- 15-Minute Skillet Pasta (One-Pan!)
- 15-Minute Coconut Thai Chicken Noodle Soup
- One-Pan Peanut Sesame Chicken
- Easy One-Pot Mediterranean Linguini
- Creamy Chicken & Broccoli One-Pot Pasta
- Clean-Out-The-Fridge Fried Rice
- One-Pot Southwestern Chicken & Quinoa Skillet
- Healthy Homemade Hamburger Helper (One-Pot)
One-Pan Mediterranean Chicken & Veggie Orzo
Ingredients
For the spice mix:
- 2 tsp garlic powder
- 2 tsp dried oregano divided
- 2 tsp dried thyme
- 1 tsp dried basil
- 1/2 tsp salt
- 1/4 tsp black pepper
For the orzo:
- 2 1/2 cups shredded rotisserie or leftover chicken
- 3 tbsp extra-virgin olive oil
- 1 large yellow onion diced
- 1 large red bell pepper thinly sliced and cut into 1-inch pieces
- 2 large cloves garlic minced
- 1 1/4 cups dried orzo
- 3 3/4 cups chicken broth or water more if needed
- 1 to 2 tbsp lemon juice to taste
- 1 tsp lemon zest optional
Toppings (optional, but recommended, use your favourites!)
- 1 cup sliced grape tomatoes or diced fresh tomatoes
- 1/4 cup sliced black olives
- 1/3 to 1/2 cup crumbled feta cheese
- Store bought tzatziki
Instructions
- Mix the spices: Combine garlic powder, oregano, thyme, basil, salt, and pepper in a small bowl.
- Sauté the veggies: Heat olive oil in a large skillet over medium-high. Add the onion, bell pepper, and garlic as you prep them. Cook about 5 minutes, until softened. Add the shredded/chopped chicken.
- Add orzo + spices: Stir in the orzo and spice mix (use 2 Tbsp if using broth; the full mix if using water). Sauté 1 minute, then pour in the broth or water.
- Simmer: Bring to a boil, then reduce heat to medium. Cook for about 10 minutes, stirring occasionally. Cover with the lid slightly ajar and cook 3–5 more minutes, until the orzo is al dente. Add small splashes of liquid if it looks dry.
- Finish: Stir in lemon juice and zest (if using). Taste and season lightly—remember the toppings add saltiness.
- Serve: Add your toppings or set them out for everyone to customize. Serve warm.
Notes
Sarah Remmer, RD, is a registered dietitian and mom of three, specializing in family and pediatric nutrition. She’s the founder of Centred Nutrition Collective and has nearly 20 years of experience helping families feel confident about feeding their kids.
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